How to Get Bigger Biceps | 7 Easy Steps

If you want to grow big biceps, you’ll need to be disciplined and follow a structured and progressive routine if you want to have any success. Big biceps are desired by many, but achieved by few, often due to the neglection of basic core training principles. This article will guide you on the path to filling out your t-shirts more and set you in the right direction to make all the right decisions for yourself along the way!

1. Don’t Lift Too Heavy

Lifting too heavy may result in you performing ‘cheat curls’ – using momentum to shift the load, instead of your muscles. Even if the weights are lifted correctly, then you may be limiting the amount of reps you can perform. Generally, research agrees that 8-12 repetitions with a moderate load is best for inducing a hypertrophic response. While you will still make strength gains with heavier loads and lower reps, you will be minimizing the potential for gains in muscle size. Ideally, you will feel fatigue (or ‘the burn’) when performing 8-12 reps with a moderate load, with around 2-4 reps left in the tank (not every set or session has to go to failure!).

2. Focus On Technique

Disregarding technique when trying to isolate specific muscles (like the Biceps Brachii) will result in you not loading the muscles properly during the exercise, and thus not causing as much damage to the individual fibers. Faults like swinging during standing bicep curls will rely on momentum, instead of force produced by the muscle, to shift the weight. Neglecting technique may also increase your risk of injury as the weights being lifted are not being safely controlled. Sacrificing the amount of load/reps performed in order to progress safely will ultimately be in the best interests of your long-term gains.